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Big strong hammies are rare, even though everyone trains them. Here's what they're doing wrong and how to really build them.

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Tip: Twice-A-Day Training for Maximum Results

If you can find the time, hitting two workouts in one day can bring major results... if it's planned properly. Here's how to do it.

Tip: Try Low to High Cable Flyes

Bring up your upper chest with this unique exercise. Here's how.

Look Like a Bodybuilder, Perform Like an Athlete

Building muscle size, strength, and explosive power – as a single strategy – produces the absolute best gains, period! Here's how.

4 Simple Leg Workouts for Growth

They’re simple, but they’re not easy. Check out the workouts that’ll cure your flamingo legs.

6 Specialty Bars for Strength and Size

A conventional barbell is fine, but if that's all you use you're missing out on strength gains and a little novelty. Change your bar to improve your training.

Mountain Dog Training for Intermediates

John Meadows’ style of training is typically used by only very advanced lifters. Here’s how to make it work for you if you’re a mere mortal.

Destroying Fat

It takes more than just “eating less and exercising more” to reach single-digit body fat. Check out these advanced fat loss strategies.

28 Days of Gains: A Realistic Case Study

How much muscle can a natural, experienced lifter gain in 4 weeks? Can he lose fat at the same time? This coach decided to find out.

The Two-Exercise Workout Plan for Size

Think you need tons of exercises? Nope. You just need to do the best lifts more frequently. Here's what they are and how to use them for size.

Lean vs. Shredded: The Cold Hard Truth

Getting lean is easy. Getting shredded is the hardest thing you'll ever do. Here are the 8 differences you need to know.

Bulletproof Your Lower Back

Want to build a strong, pain-free lower back? Here's your guide.

Tip: Want Lats? Do One-Arm Barbell Rows

Not dumbbell rows, but barbell rows with one arm. Here's how to do it.

The Best Squat You're Not Doing

This type of squat improves your form, saves your joints, and makes a great addition to your regular squatting.

Dips: You're Doing Them Wrong

Dips build tons of muscle and strength while also being therapeutic for the shoulders. Yes, really. Here are 13 tips to help you do them right.

Maximal Mass, Minimal Time

Your workout is fat and bloated. Here's how to trim it down to get better, faster gains in as little as 30 minutes.

The 915 Workout Program

A program built around the three powerlifts that will make you 15% stronger and 7 pounds bigger in just 9 weeks.

How to Increase Your Pull-Up Power

High-rep pull-ups are cool, but you'll stagnate and bang yourself up if you keep chasing volume. Instead concentrate on adding weight.

20-Minute Muscle Builder

All you need is a bar, a bench, and 20 spare minutes to build a strong and muscular body. Want to lean up too? Add 4 minutes.

5 Workouts for Non-Responsive Biceps

Not genetically blessed? Here are the most proven workouts for those with lagging or non-responsive biceps.

Practical Guide to GPP

General physical preparedness is the key to outstanding performance. Here's how to set-up a program that sets you up for success.

The Truth about Training Frequency

How often should you train for maximal results? It depends on a few things, and this article breaks them down for you.

How to Master the Power Clean

The power clean just might be the best barbell exercise you aren't doing. Here’s why you should make it a part of your program.

All Muscle, No Iron

Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

Tip: The Athlete's Push-Up

Build starting strength and reactive power with this challenging push-up variation.